Mon: 3/24/14, ICT

In the PM:

J/M

Dynamic stretch 

4 x 5 strict pullups 

Then:

60-45-30-15 sec 

2h swings @ 20kg

Ring body rows

Squats 

Push-ups 

Then: cool down

3 x 5 kneeling ab wheel rollouts

Relaxed stretch 

Notes: 

Will be adding in some circuit work at a higher intensity a couple times per week goin forward. Wind is not there.